Cj's Grip Journey

[cjcocn]

These two were done on the road as I was travelling and just got home.

************************************

29 March 2004

HG 150:

30 sets X 10 reps

HG 200:

10 sets X 5 reps

CoC #2:

5 singles

************************************

31 March 2004

HG 150:

40 sets X 10 reps

CoC #2:

6 sets X 5 reps

************************************

I will do some more this evening. Probably levers with the sledge as I have not done those for quite some time.

I made a TTK last weekend during my welding class and will use it tomorrow as an additional movement (and hopefully one that will help to strengthen my thumbs muscles). I did not use any measurements during fabrication, but instead went from memory as I have seen pics on the net ..... I have not compared the two yet, but it should be pretty close.

PS ... Odin

I really like the RT PD wrist curls as it hits the muscles much better. I can really feel my forearm extensors and my thumb gets an excellent workout as well.

Chris

[cjcocn]

01 April 2004

CoC #2 (done throughout the day):

5 sets X 5 reps

10 singles

*******************************************

PM workout:

TTK (homemade ..... reps are done one-handed):

1 set X 7 reps @ 20 lbs

6 sets X 10 reps @ 15 lbs

2 sets X 1 "squeeze and hold for 10 secs" rep

*******************************************

I am working on some things at home this evening so am stopping here.

The TTK feels excellent and will really help to strengthen my thumbs. Also, I like the dynamic pinch workout as it can only add to my pinching strength (which has thus far only included static movements).

Here is the pivot point (fulcrum) on my TTK:

6" - - - - - - 0 - - - - - - - - - - - - 12"

handle ..... pivot ..................... centre of

point weight stack

Does the above (haphazard) diagram make sense to you guys? I included this bit of info for you to compare to your own TTK and hopefully to provide some indication (?) of what kind of weights I am using, esp how this weight probably differs from yours (remember this is homemade with no measurements used as I built it "by eye").

Feedback on the difference in pivot points between my and your TTKs would be appreciated.

Thanks

CJ

[cjcocn]

02 April 2004

CoC #2 (done throughout the day):

8 sets X 5 reps

20 singles

************************************

03 April 2004

CoC #3:

3 sets X 1 rep (1/2" to close)

I am beat today and did these at welding class while fitting a choke collar. Kinda surprised myself. Tried a couple more after class but the gripper had already turned into a brick (and a big one at that!)

************************************

04 April 2004

TTK:

1 X 10 reps @ 10 lbs

Plate Pinch holds:

1 X 30 secs @ 20 lbs

3 X 30 secs @ 30 lbs

3 X 10 secs @ 40 lbs

1 X 03 secs @ 50 lbs (3 secs R; 1 sec L) .. had to use loading pin to hold plates

1 X 00 secs @ 50 lbs No Lift

3" Pinch Block:

2 X 05 secs @ 50 lbs

1 X 05 secs @ 50 lbs (3 sec R; 5 sec L)

1 X 10 secs @ 40 lbs (5 sec R; 10 sec L)

RT Lift & Hold:

130 lbs - 5 secs

140 lbs - 5 secs

150 lbs - 5 secs

TTK:

1 X 10 reps @ 10 lbs

1 X 10 reps @ 15 lbs

3 X 10 reps @ 20 lbs

1 X 10 reps @ 25 lbs

0 X 03 reps @ 30 lbs (3 R; 0 L)

1 X 30 reps @ 10 lbs

************************************

As you can tell, I have not posted for a few days, but have tried to do some grip work each day. Saturday's #3 was a surprise and I actually felt like I might close it, but I was quickly brought back down to earth.

Sent Warren some $ on Friday for some new grippers (Advanced - 3" handle span; SuperMaster - 3" handle span; and GrandMaster 4.5" handle length. I do not know what the span will be on this, but is not important, really).

I plan on using the Advanced for volume reps, the SuperMaster as a step up to the MMG0, and the GrandMaster as a means to getting it closed (I can climb the handles as I get stronger).

Chris

[cjcocn]

12 April 2004

HG 150:

20 sets X 15 reps

HG 200:

10 sets X 5 reps

CoC#2:

10 sets X 5 reps

CoC#3 (choker closes):

1 set X 5 attempts (felt like "baby" tries, so switched to singles)

6 sets X 1 attempt (no actual closes, but felt good)

**********************************

My hands have really weak the last two weeks and I had to almost force myself to do the above workout. In other words, I was motivated not by a feeling of strength where I wanted to attack a grip workout, but rather was motivated by my weakness where I at least wanted to do something for my grip.

I have been travelling for the last two weeks, but am back at home as of yesterday evening and am looking forward to a more in-depth grip workout. I picked up a couple of oly plates (2-35s & 2-25s) to use at home, so will incorporate those into my workouts. I was going to pick up some 45s, but all I could find were yorks and they had a really wide hub that would not work for hub lifting.

One more thing, I have not been using the #3 enough and realized that during my workout on the 12th. At first it felt like the usual brick, but as I went on I realized that I was getting used to outputting the force required to move the handles. I have fallen into this trap before with weights and therefore was able to immediately realize that I had to keep pushing myself to go heavier. From now on I will drop reps for heavier weights/movements and will use volume reps at the end of my workouts, if at all. If I do not do any high rep movements, then I will do periodic volume training by going for walks with a lighter implement like has recently been described in another thread (see ... http://www.gripboard.com/index.php?showtopic=8257).

Speaking of grip training ..... i gotta go play

Chris

Edited April 16, 2004 by cjcocn

[cjcocn]

16 April 2004

Plate pinch holds:

2 sets X 10 secs @ 20lbs (2 - std 10s)

2 sets X 10 secs @ 30lbs (3 - std 10s)

2 sets X 10 secs @ 40lbs (4 - std 10s)

2 sets X 10 secs @ 50lbs (2 - oly 25s)

1 set X 03 secs @ 70lbs (2 - oly 35s)

no lift @ 70lbs

1 set X 10 secs @ 70lbs (2 - oly 35s - rested plates against side of quad - too much cheating with this)

no lift @ 70lbs

8 passes back and forth L to R hand @ 70lbs (2 - oly 35s)

8 more passes

13 passes

11 passes

1 set X 10 secs @ 50lbs (2 - oly 25s)

RT:

155 lbs

170 lbs

180 lbs (no lift)

Plate Wrist Curls:

2 sets X 10 reps @ 25 lb plate (a smooth std plate)

1 set X 06 reps @ 25 lbs (same plate)

TTK:

3 sets X 5 reps @ 20lbs

2 sets X 5 reps @ 25lbs

***************************************

Felt pretty good, but already feel like I can do more ....

Chris

PS .... forgot to mention in earlier post that the muscles in my thumb pads were shot from previous pinching combined with the TTK work. They just started feeling normal on Wednesday, so will have to pay attention to those and bring up my strength in that area - gives me motivation to train them as this will greatly aid my pinching.

CJ

[cjcocn]

18 April 2004

HG 150:

3 sets X 5 reps

HG 200:

3 sets X 3 reps

HG 250:

3 sets X 1 rep

CoC#2:

3 sets X 1 rep

HG 300:

3 sets X 1 rep (to 1/4")

CoC#3:

4 sets X 1 rep partials (to parallel, hold 10 secs)

CoC#2:

1 rep

1 rep, hold 10 secs

15 reps (1/4" - 1/2" to close)

2 sets X 15 reps (1/2" to close)

3 sets X 1 partial (best was 1/4" to close)

HG 100 (with last two fingers):

5 sets X 15 reps

***********************************

Fingers are sore from Friday. I think it was the 70lb pinches and the 25lb plate I was using as it is a standard plate and therefore then end of the plate was a greater distance from my fingers.

Thumb pads are sore as well, but not as much as I had hoped.

I talked to Warren yesterday and the Tetting grippers should be here early this week as he sent them out on 10 April 2004. Once they are in I will incorporate these grippers into my workouts, especially negatives with the GM.

CJ

[cjcocn]

19 April 2004

TB DB Wrist Curl PU:

5 sets X 15 reps @ 40lbs

15 reps @ 50lbs

15 reps @ 60lbs

15 reps @ 70lbs

08 reps @ 80lbs

03 reps @ 90lbs (3 L; 2 R)

25 reps @ 50lbs

RT Wrist Curls PD:

5 sets X 15 reps @ 20lbs

08 reps @ 25lbs

06 reps @ 25lbs (6L; 5R)

10 reps @ 25lbs (2 mins rest)

30 reps @ 15lbs

************************************

My fingers are really shot right now, so will contrast bath for sure right after I post this.

[cjcocn]

22 April 2004

Plate pinch holds:

3 sets X 10 secs @ 20lbs (2 - std 10s)

3 sets X 15 secs @ 30lbs (3 - std 10s)

3 sets X 15 secs @ 40lbs (4 - std 10s)

0 sets X 00 secs @ 50lbs (5 - std 10s - no lift)

1 set X 15 secs @ 50lbs (2 - oly 25s)

1 set X 10 secs @ 50lbs (2 - oly 25s)

4 sets X 15 secs @ 10lbs (1 - std 10 - last two fingers)

3 sets X 25 secs @ 30lbs (3 - std 10s - last two fingers - two handed)

TTK:

10 sets X 10 reps @ 10lbs

************************************

My last two fingers are pitifully weak and I could not lift 2 10s, so went with one instead. Even that was tough.

I will have to include two-fingered holds in my workouts from now on so that I can eliminate this weakness.

This was pretty light, but am trying to remember that my hands are still relatively new to this and they do not have that base density which I feel that I need to go hard and heavy more often. So, if my workouts seem punky it is because I am trying to learn patience and have even planned to muddle along for a year before I realize any significant gains. Of course, if possible I will get there tomorrow , but know that me and grip will be together for a long, long time so must remember that patience will keep me in the game.

Chris

[cjcocn]

23 April 2004

NOTE: Will list the CoC Grippers as IM grippers from now on as it is a shorter acronym.

IM T:

1 set X 5 reps

BB Adv:

1 set X 5 reps

IM #2:

1 set X 3 reps

BB GM (4.5" handles):

3 sets X 1 rep (no rest, just left, right, left, right, left, right)

1 set X 1 attempt (to parallel, hold 10 secs)

IM #3:

1 set X 1 attempt (to parallel, hold 10 secs)

BB SM:

1 set X 1 attempt (to parallel, hold 10 secs)

IM #2:

2 sets X 1 rep (choker closes, hold 10 secs - opened to 1/8" after 2 secs first set, opened to 1/4" almost immediately on second set)

BB Adv Strapholds w/ 5lbs:

10 sec R; 6 sec L

5 sec R; 8 sec L

11 sec R; 11 sec L

BB GM (4.5" handles):

1 set X 1 attempt (to 1/2", hold 10 secs)

BB Adv (did reps until could not fully close):

12 reps R; 25 reps L .... WTF?

15 reps R; 16 reps L

No rest attempts (ie. try one, then immediately try the next):

IM#2; BB GM (4.5" handles); BB SM; IM #3

Forearms are really pumped up right now!

************************************

That's it.

Will do wrist curls tomorrow.

Chris

[cjcocn]

25 April 2004

TB DB Wrist Curl PU:

10 sets X 15 reps @ 50lbs

RT Wrist Curl PD:

5 sets X 15 reps @ 20lbs

[cjcocn]

27 April 2004

GM (4.5" handles) done throughout the day:

26 singles

2 sets X 3 reps (finally thought to try repping it ... duh!)

Evening:

BB Adv:

1 set X 15 reps

IM #2:

1 set X 5 reps

GM (4.5" handle):

1 set X 2 reps

SM:

1 partial (3/8" to close R; 5/8" to close L)

1 partial (to parallel)

1 negative (hold 10 secs)

IM #3:

1 partial (hold 10 secs - did not make parallel)

1 partial (hold 10 secs - to parallel)

BB Adv Strapholds w/ 10lbs:

5 secs R; 8 secs L

3 secs R; 2 secs L

6 secs R; 12 secs L ... again?

13 secs R; 6 secs L ... crazy!

G:

50lbs - 15 sec hold

50lbs - 10 sec hold

60lbs - 10 sec hold

60lbs - 10 sec hold

BB Adv Overcrushes:

3 sets X 15 secs

BB Adv Closes (went until could not fully close):

38 reps R; 37 reps L

I have to file down the grippers that I can close so that I can get more practice on my close ....

.... okay, just added:

IM #2 choker closes:

1 rep R; 1 rep L

1 rep R; 1 rep L

1 rep R; 1 rep L

0 rep R; 3 rep L (... rest 2 mins)

.....

1 rep R; 1 rep L

1 rep R; 1 rep L

1 rep R; 1 rep L

1 rep R; 1 rep L

1 rep R; 1 rep L

[thomas straub]

Great job

[cjcocn]

Thanks Thomas

I have to remember that I only started grip training at the end of February, so I shouldn't get too impatient. I plan on building up my base strength and hand toughness for a year, then I hope to make some real strides forward (even tho I may make longer strides early on due to my newness to the grip world - ie. my hands are going from doing nothing to regular workouts, so I should make some decent early gains).

I have already noticed a difference, so am really looking forward to the end of year one and the difference in my grip strength after a year of training.

Kudos to the GripBoard for existing and to all the guys here - I have already learned a ton of training tips from you guys!

CJ

[cjcocn]

28 April 2004

Plate Pinch Grips:

2 sets X 30 secs @ 20lbs (2 - std 10s)

2 sets X 20 secs @ 30lbs (3 - std 10s)

4 sets X 15 secs @ 40lbs (4 - std 10s) (4th set - 13 secs R; 10 secs L)

4 attempts @ 50lbs (5 - std 10s) No Lifts

2 sets X 10 secs @ 50lbs (2 - oly 25s)

1 attempt @ 70lbs (2 - oly 35s) No Lift (broke off floor R; 0L)

12 passes @ 70lbs (2 - oly 35s) (as before, passes back & forth from R to L)

10 passes @ 70lbs (2 - oly 35s)

10 passes @ 70lbs (2 - oly 35s)

1 set X 10 secs @ 40lbs (4 - std 10s)

5 sets X 15 secs @ 10lbs (1 - std 10) .... last 2 fingers

RT Lifts:

150lbs

170lbs

180lbs - no lift ... damn, it felt like I still had plenty of power left

TTK:

5 sets X 10 reps @ 20lbs

1 set X 30 reps @ 10lbs

************************************

My grip seems to be improving as far as endurance goes, as my hands did not feel as tired during the RT lifts (even tho I did not make the 180lbs lift).

I will finish with wrist curls tomorrow, then may change things up a bit after another week or two. I would change after tomorrow, but I view the next week or two as building weeks where my grip will have a chance to grow more accustomed to the current weights and movements. By doing this, I hope to allow my grip to "settle in" a bit, as opposed to trying to constantly add more stress to my grip. The reasoning behind this is to stay away from injury and to build a strong base within the next year, so giving in to impatience is a no-no.

[cjcocn]

29 April 2004

TB Wrist Curls PU:

3 sets X 15 reps @ 50lbs

1 set X 15 reps @ 60lbs

1 set X 15 reps @ 70lbs

1 set X 05 reps @ 80lbs

1 set X 05 reps @ 90lbs

1 set X 03 reps @ 90lbs

1 set X 07 reps @ 80lbs (7 reps R; 6 reps L)

1 set X 25 reps @ 50lbs

RT Wrist Curl PD:

6 sets X 15 reps @ 20lbs

[cjcocn]

03 May 2004

BB Adv; BB SM (4.5" L handles) Done throughout the day:

3 reps; 8 reps

3 reps; 6R; 5L

3 reps; 5R; 4L

3 reps; 11R; 9L

3 reps; 5R; 3L

3 reps; 4R; 1L

3 reps; 5R; 4L

3 reps; 5R; 4L

3 reps; 5R; 0L

3 reps; 10R; 5L

3 reps; 6R; 5L

3 reps; 7R; 1L

the above were done with 3 reps on BB Adv, rest 2 or so minutes, then reps on GM (with 4.5" long handles) for as many as I could close, only counting full closes

PM Workout:

BB Adv:

2 sets X 3 reps

IM #2:

1 set X 3 reps

BB GM (4.5" long handles):

1 set X 1 rep

BB SM:

1 attempt (to 1/8" R; 1/4" L)

1 attempt (to 1/4" R; 1/2" L)

IM #3:

4 attempts (each was somewhere past parallel)

BB SM:

1 attempt (to 1/8" R; 5/8" L)

BB Adv Strapholds @ 15lbs:

7 secs R; 0 secs L

IM T inverted with last two fingers:

5 sets X 10 partial reps, close as far as possible

1 set X 10 reps, hold 15 secs

BB Adv Strapholds @ 10lbs:

10 secs R; 2 secs L

BB Adv Strapholds @ 5lbs:

7 secs R; 2 secs L

************************************

Strapholds felt way off today (esp. left), but the reps with the BB GM (with 4.5" long handles) seemed to go well. I included the BB Adv closes with these so that I did not have to jump right into closes with the heavier gripper.

btw, I will continue to add "(with 4.5" long handles)" to the BB GM listings to ensure that no one mistakes these for work done on an actual BB GM.

[cjcocn]

06 May 2004

BB Adv:

2 sets X 5 reps

IM #2:

1 set X 3 reps

BB GM (with 4.5" long handles):

1 single

BB SM:

1 single

1 single (full close R; to 1/8" L)

IM #3:

2 attempts (to ±1/2")

BB SM:

1 attempt (to 1/16" R; to 3/16" L)

1 attempt (to 1/16" R; to 1/8" L)

IM #2:

14 reps R; 15 reps L (for as many as I could close, only counting full closes)

BB Adv:

42 reps R; 39 reps L (for as many as I could close, only counting full closes)

*Block Lift (last 3 fingers, to centre of block, lifted one end ±2 1/2" - it felt heaviest there:

15 sec R; 9 sec L

10 sec R; 10 sec L

*Block Lift (two handed):

3 secs full lift

3 secs full lift

2 secs full lift

Plate Pinch Holds @ 50lbs (2 - oly 25s):

1 set X 15 secs

1 set 8 secs R; 3 secs L

*This is a hexagonal block of steel 5 1/4" High X 9" Long, weight unknown - I will have to weigh this tomorrow. I picked it up free from a welding shop. They have more (that I would willingly pay for) in their scrap heap, so I may cut this one and use the two pieces as "blobs" for days like these last two where I haven't much time. I figure I would take a page out of Odin's book and go for walks with them until my grip is fried - that should give me a nice quick workout.

[odin]

I figure I would take a page out of Odin's book and go for walks with them until my grip is fried - that should give me a nice quick workout.

CJ, nice log. You will find that going for long pinch-grip walks is more fun than timed holds. If you keep track of your time, distance & # of carries, it also gives you a way to gauge your progress. It will be interesting to see if you enjoy it as much as I do.

People will ask you what you are doing, and you can introduce them to our sport. Three big firefighters were able to get some air under my 40 lb blob at the track the other day (one fully DL it). Each seemed surprised at how difficult it was and at least a little bit intrigued; I ended up practically giving them a mini grip seminar.

[cjcocn]

09 May 2004

IM T:

1 X 5 reps

BB Adv:

1 X 5 reps

IM#2:

1 X 3 reps

BB GM (with 4.5" long handles):

1 single

BB SM:

1 attempt (to 1 hair R; to 1/4" L)

1 attempt (to 1/4" both R & L)

IM#3:

1 attempt (to 3/8" R; to parallel L)

BB Adv Strapholds @ 10lbs:

9 secs R; 8 secs L

BB Adv Overcrush:

20 secs R; 20 secs L

IM#2:

5 sets X 5 reps

[cjcocn]

10 May 2004

Plate Pinch:

15 secs @ 20lbs (2 - std 10s)

05 secs @ 30lbs (3 - std 10s)

05 secs @ 40lbs (4 - std 10s)

05 secs @ 50lbs (5 - std 10s) ... 5 sec R; 3 sec L

00 secs @ 60lbs (6 - std 10s) ... no lift

00 secs @ 55lbs (5 - std 10s & 1 std 5lber) ... no lift

05 secs @ 50lbs (5 - std 10s)

05 secs @ 50lbs (5 - std 10s)

05 secs @ 50lbs (5 - std 10s)

05 secs @ 50lbs (5 - std 10s) ... 5 sec R; 3 sec L

45 secs @ 30lbs (3 - std 10s)

RT Lift:

160lbs

170lbs (no lift R)

180lbs (no lift R)

190lbs (no lift)

Plate Pinch holds - last 2 fingers:

05 secs @ 20lbs (2 - std 10s)

10 secs @ 20lbs (2 - std 10s)

10 secs @ 20lbs (2 - std 10s)

10 secs @ 20lbs (2 - std 10s)

10 secs @ 20lbs (2 - std 10s)

10 secs @ 20lbs (2 - std 10s)

TTK:

5 sets X 5 reps @ 20lbs

[danegarreau]

Hey 180 pound rolling thunder is great. With that amount you could qualify for the rolling thunder nationals.

[cjcocn]

Thanks Dane

I am not interested in contests right now (don't know that I'll ever be), but I am aiming for 250, then after that who knows. I just like doing it and right now that is good enough for me.

PS ... thanks for the comment on the RT lift. My hands still feel strong by the time I do the RT, so they are getting stronger.

Thanks

[cjcocn]

11 May 2004

TB DB Wrist Curls PU:

2 sets X 10 reps @ 50lbs

10 reps @ 60lbs

10 reps @ 70lbs

10 reps @ 80lbs

05 reps @ 90lbs

05 reps @ 100lbs (5 reps R; 1 rep L)

2 sets X 15 reps @ 50lbs

RT Wrist Curls PD:

5 sets X 15 reps @ 20lbs

Felt crappy today, like I couldn't get warmed up. The 100lb wrist curls felt too forced, so will not go up in weight until I can raise all reps to a better level (prob 15).

Also, by the time I get to my palms down wrist curls my extensors feel pretty sore already as it is usually on the third day of a 3 day in a row workout run. I may have to move my wrist curls up a day or two so that I can work them when they are a bit more fresh.

Probably take tomorrow off and do grippers on Thursday.

[cjcocn]

14 May 2004

BB A:

2 sets X 4 reps

IM#2:

1 set X 3 reps

BB GM (with 4.5" long handles):

1 single

BB SM:

1 attempt (to 1/8" R & L)

1 single R; to 1/16" L

1 attempt (to 1 hair R; to 1/16" L)

IM #3:

1 attempt (to 3/4" R; to 1/4" L)

1 attempt (to 1/2" R & L)

1 attempt (to 1/2" R; to 1/4" L)

BB SM:

1 attempt (to 1/4" R & L)

IM#2:

1 set X 10 reps

1 set X 8 reps

I messed up in my thinking on my initial #3 attempt. I had more close in me, but quit trying and was suprised that at 1/4" left I knew I should have closed more of it. I got too used to not closing the #3, so will have to focus for my next attempt and not cheat myself like that again.

All in all I feel kinda lazy today. I had a few z's after work, and will probably go right back to sleep right quick.

I finally had my homemade blob-type steel cut today and will grind them to more of a blob likeness tomorrow. If I feel lazy again, then I will just take them out for a walk and see how that feels.

[cjcocn]

25 May 2004

BB Adv:

1 set X 4 reps

IM#2:

1 single

BB GM (with 4.5" long handles):

1 single

BB SM:

1 attempt to 1/8"

IM#3:

1 attempt to parallel

BB SM:

1 attempt to 1/8"

1 attempt to 1/8"

BB GM (with 4.5" long handles):

2 sets X 7 reps

7 reps R; 5 reps L

IM#2:

1 set X 10 reps

6 reps R; 9 reps L

Plate Pinch Holds:

20 secs @ 20lbs (2 - std 10s)

20 secs @ 30lbs (3 - std 10s)

3 sets X 10 secs @ 40lbs (4 - std 10s)

05 secs @ 50lbs (5 - std 10s) ... 1 sec R; 3 sec L

Last 2 Fingers Pinch Block (29 lbs hexagonal steel):

3 sets X 5 secs

TTK:

5 sets X 5 secs @ 15lbs

TB DB Wrist Curl PU:

5 sets X 12 reps @ 50lbs

RT Wrist Curl PD:

5 sets X 12 reps @ 20lbs